After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Thursday's leg training ended up having to be crammed in my schedule, so it wasn't nearly what I had planned, but it was sufficient. Really I'm just trying to focus on exhausting all my leg muscles, and then work on some goblet squatting each session. It not only makes the goblet squatting hard, but it's forcing me to really focus on my technique and positioning. I'm bracing harder, and just overall seem to have a better looking squat when I do this. My goals aren't to really get stronger here - because I know that's not going to happen or even reasonable. But rather, do everything I can to maintain my strength and make some progress in movement and get healthy. It's an awkward approach, but it appears that it's doing the job.
Items Used in this Training Session
Warm Up
PRI Breathing Work - 5 min
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15
A1) Single Leg Leg Curls
3x15
2x12
B1) Leg Extensions
3x20
3x15
2x12
C1) Bulgarian Split Squats
3x20 per leg; plus a drop set per leg on the last set
D1) Goblet Squat
4x20
*Two were offset the right*
E1) Pull Throughs
3x20